The importance of nutrition

Importance of nutrition

1. The Importance of Nutrition

2. Nutrition is the study of food and how your body uses the substances in food. What is Nutrition?

3. Nutrients are substances in food that your body needs for energy, proper growth, body maintenance and functioning. What are Nutrients?

4. Carbohydrates Proteins Fats Vitamins Minerals Water The Six Classes of Nutrients

5. Hunger Appetite Culture Family and Friends Emotions Convenience and Cost Advertising Influences on Food Choices

6. Your body’s energy needs are measured in calories. A calorie is the amount of energy needed to raise the temperature of 1 kilogram or water 1 degree Celsius. You expend calories with everything you do. Daily Caloric Intake

7. 2800 Calories 2200 Calories 1600 Calories Active Male Teens Active Female Teens Inactive Teens Active Males Active Females Inactive Females Many Athletes Inactive Males Some Older Adults How Many Calories Should I Eat?

8. Carbohydrates – the starches and sugars found in food and are the body’s chief source of energy Proteins are nutrients that help build, maintain and repair body tissues and act as a secondary source of energy Fats – supply a concentrated form of energy and help transport other nutrients to locations in the body where they are needed. Nutrients for Energy

9. Simple Carbohydrates – these are sugars and are absorbed quickly into the bloodstream and provide a quick form of energy (fruits, candy, cookies and soda) Complex Carbohydrates – these are starches and are broken down more slowly by your body than simple carbohydrates and supply more vitamins. They are better for endurance sports and activities (breads, cereals, pasta, rice and beans) Carbohydrates

10. 45 to 65 percent of the calories that you consume daily should come from carbohydrates, mostly complex carbohydrates Whole grain breads, cereals and pastas Apples, pears Broccoli, carrots, sweet potatoes Yogurt, cheese, skim milk Carbohydrates

11. Dietary Fibre – is a special subclass of complex carbohydrates that has several functions, including aiding the body in digestion. It is indigestible in humans and provides no calories Certain types of fibre may reduce the risk of heart disease by lowering cholesterol Teens should have 38-36 grams per day Helps you feel fuller longer Carbohydrates

12. Your body needs protein to grow, repair and maintain itself. It also helps to fight disease, since parts of the immune system are made up of protein Protein also supplies your body energy in the form of calories Protein

13. The building blocks of proteins are called amino acids There are 22 amino acids and your body can produce all but 9 of them These 9 amino acids are called essential amino acids The total amount of protein in your eating plan should be 10 to 35 percent of your daily caloric intake Protein

14. There are two types of proteins found in foods: Complete protiens – contain all 9 essential amino acids (meat, dairy and soybeans) Incomplete proteins – lack one ore more of the essential amino acids Vegetarians and Vegans needs to be aware of their protein consumption. Protein

15. Fats do the following: Transport and absorb vitamins A, D, E and K Help regulate the hormone testosterone, which is used to build body tissues Enhance the flavour and texture of foods Help satisfy hunger because they take longer to digest Should make up 20 to 30 percent of your daily caloric intake Fats

16. Eating too many fats is linked to many serious health problems like heart disease and certain cancers Most fat that is not used is stored as adipose tissue Excess body fat may lead to unhealthful weight gain and obesity, which can then lead to type 2 diabetes So how can fats be bad?

17. Saturated fatty acids – fats that come mainly from animal fats and are often solid at room temp. (i.e. palm and coconut oil) Trans fatty acids – fats that are formed when certain oils are processed into solids ( margerine and shortening) Unsaturated fatty acids – fats that are usually liquid at room temperature and come mainly from plant sources (olive oil and some fish oils) Types of Fat

18. Are micronutrients that help control body processes and help your body release energy to do work They do not contain calories They do not provide your body with energy Vitamins

19. There are two types of vitamins: Fat-soluble vitamins – are carried by fat in food and in your body and can be stored by the body. They Include vitamins A, D, E and K. Water-soluble vitamins – are not stored in your body and need to be replaced daily by eating nutritious foods. They include vitamin C and B complex vitamins Vitamins

20. Minerals are substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes I.e. calcium, potassium, iron, and sodium) Like vitamins, they do not provide your body with energy Minerals

21. Between 60-70 percent of your body weight Is water It is an essential nutrient for life Water helps regulate body temperature, carries nutrients, aids in digestion and eliminations and it is important for many chemical reactions in your body You should try to consume 8 cups of water and/or other fluids a day to maintain normal fluid balance Water

22. Before During After Drink 10 to 14 ounces of water one to two hours before the activity or exercise Drink ½ cup (4 ounces) of cold water every fifteen minutes Drink 2 cups of cold water for every pound of weight loss Water